Over the holidays, my parents bought a BOSU ball to add to their home gym. Woohoo! I LOVE using the BOSU ball in my own home gym and was excited to show them a few ways to add it into their workout routines. I thought I would pop on here quick and show you some of my favorite BOSU moves!
What's a BOSU? It stands for BOttom Side Up and is a cool, half-ball that can really help you blast extra calories while improving balance and core strength. It's been cold just about EVERYWHERE lately so I've been trying to get creative with indoor workouts. Try this one next time you're keeping it inside!
Perform each of the following moves for 10 reps (1 minute for the plank!). Complete the circuit as many times as possible in 30 minutes. Don't forget to do some low impact cardio as a warm-up and cool down. See the photos below for each exercise and some tips.
1. Balancing Plank
2. Wobbly Squats
3. BOSU Push-ups
4. BOSU Burpees
5. Jack Knife Abs
6. Super Woman Back Extensions
Hold your plank steady for 1 minute! I like to put my thumbs in the little holes on the bottom of the BOSU. Engage your abs and legs for a full body strength move!
For the squats, be sure to get your balance before starting to squat. Keep your abs in and chest up. Sit your butt back behind your feet. Try doing it on either side of the BOSU!
Start in the same position as the plank. Bend your elbows and lower your chest into a pushup. Can be performed from knees for a modification...just be sure you're still in one straight line!
YAY BURPEES! Start standing, holding the BOSU overhead. Lower it to the ground with your knees tucked in towards your chest. Jump your feet out to plank position. Then jump your feet back in towards your chest and stand with the ball overhead.
This is a great ab-burner! Lay over the ball on your back. Bend one leg to support and straighten the other. Keep the straight leg off of the ground for the whole exercise. Reach your arms overhead and then simultaneously fold in and meet your hands towards your foot. Keep your eyes up and chin open. Repeat all 10 reps on one side and then switch.
Lay on your belly across the ball. Hands can be behind your head (pictured), straight overhead, or behind your back. Fully fold over the ball, and then while keeping your toes on the ground, lift your upper body.
Disclaimer: Although I am an AFAA certified Personal Fitness Trainer, you should consult a physician before starting any exercise program or diet. If you choose to do any workouts on this website, you do so at your own risk.
how about you?
What workouts do you do when it's cold?
Do you have a favorite piece of equipment in your home gym?
It's great to see you! I'm Alyssa and I blog about all the things I've found "essential" in my life as a fit mama and football coach's wife. You'll find all kinds of fun stuff here like workouts, oily info, football stories and more!
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I am not a licensed medical professional. All views expressed on this website are based on my own personal research and experiences. Please consult your doctor with any medical issues before beginning a training program.
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